AO: f3dawghouse
Q: JD
PAX: Buck, Hacksaw, Grassy Knoll, Ticonderoga, turbine
FNGs: None
COUNT: 6
WARMUP:
SSH X 20 (IC)
IST X 20 (IC)
Straight arm should stretch
Arm Circles
Penny Pickers x 15 (IC)

THE THANG:
Tabata workout, 3 rounds for 4 exercises, 60 seconds on, 15 seconds off. Repeat each round once, then run around the courtyard after the second set.

Round 1
• Sumo Squat
• Crossover Merkin
• Sit and Press
• Mason Twist w/iron
• Run (after 2nd set)

Round 2
• Concentration Curls
• Reserve Kettlebell Lunge
• Overhead Tricep Extensions
• WWIIs w/iron
• Run (after 2nd set)

Round 3
• KB Thrusters
• Dips
• Lawnmowers
• RBCs w/iron
• Run (after 2nd set)

MARY:
No time.

ANNOUNCEMENTS:
Passport Challenge
HEC
Paraguide – Blind Sports Day – Saturday, October 12th : docs.google.com/forms/d/e/1FAIpQLSdbzBT9qu1Ntv0Kra5S18M4ok9-nqIO8JB_WGl-IHnuxcLxOA/viewform

F3 3rd F – Human Trafficking Awareness Campaign : runsignup.com/Race/NC/Charlotte/DAHLIAGROVE

Thanks for playing along. And thanks to Buck for keeping me straight. I had 4 rounds scheduled but didn’t have time for the last one.

COT:
Praises: Praises to go out to Buck and his wife on celebrating 34 years of marriage. Congratulations!

Prayers for kinglouie’s little sister Miranda as they try to determine what’s happening with her.

Let your light shine before others, that they may see your good deeds and glorify your Father in heaven.

It’s an honor to lead a group of men of this caliber.